Written by High blood pressure and stress are both risk factors for heart disease, stroke, and other health problems. There are many things you can do to lower your blood pressure and reduce stress, including:
- Get regular exercise. Exercise helps to lower blood pressure by making your heart stronger and more efficient. It can also help to reduce stress by releasing endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Eat a healthy diet. A healthy diet is low in saturated fat, trans fat, and cholesterol. It is also high in fruits, vegetables, and whole grains. These foods can help to lower blood pressure and reduce stress.
- Lose weight if you are overweight or obese. Excess weight can put extra strain on your heart and blood vessels, raising your blood pressure. Losing even a small amount of weight can help to lower your blood pressure.
- Limit your salt intake. Too much salt can raise blood pressure. The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day.
- Quit smoking. Smoking damages your blood vessels and raises your blood pressure. Quitting smoking is one of the best things you can do for your health.
- Limit your alcohol intake. Too much alcohol can raise blood pressure. The Centers for Disease Control and Prevention (CDC) recommends that women have no more than one drink per day and men have no more than two drinks per day.
- Manage stress. Stress can raise blood pressure. There are many ways to manage stress, such as exercise, relaxation techniques, and spending time with loved ones.
If you have high blood pressure, it is important to work with your doctor to develop a treatment plan that is right for you. This may include medication, lifestyle changes, or a combination of both.
Here are some additional tips for lowering blood pressure and reducing stress:
- Get enough sleep. When you are well-rested, you are better able to cope with stress. Aim for 7-8 hours of sleep per night.
- Practice relaxation techniques. Relaxation techniques, such as deep breathing, meditation, and yoga, can help to lower blood pressure and reduce stress.
- Spend time in nature. Spending time in nature can help to reduce stress and improve your mood. Go for a walk in the park, hike in the woods, or sit by the ocean.
- Do things you enjoy. Make time for activities that you enjoy, such as reading, listening to music, or spending time with loved ones.
- Talk to someone you trust. Talking to someone you trust about your stress can help you to feel better.
If you are struggling to lower your blood pressure or reduce stress, talk to your doctor. They can help you develop a plan that is right for you.